Ask Dr. Etingin: Mono- vs. polyunsaturated fats; Healthy snacks

Q: Which is better, monounsaturated or polyunsaturated fats?

A: Both can aid in heart, blood pressure, and cholesterol health, and with reducing type 2 diabetes and obesity, so it’s important to get a good mix of both. Dietary guidelines suggest that total fat intake should be no more than 30 percent of your total calories, with 10 percent of your calories coming from polyunsaturated fat and 20 percent coming from monounsaturated fat. If you consume a 2,000-calorie-a-day diet, that’s equal to 600 calories a day in dietary fat, or 65 grams. Nutrition Facts labels usually separate both types from the fat total, so you should be able to easily track your mono- and polyunsaturated fat consumption.

The omega-3s in fatty fish are polyunsaturated fats. Olive oil, which is good for the heart, has more monounsaturated fats, but all cooking oils have both mono- and polyunsaturated fats. Nuts and nut butters also have both, but have a higher percentage of monounsaturated fats. Avocados are high in monounsaturated fats.

Randomized controlled trials that lowered intake of dietary saturated fat and replaced it with polyunsaturated fats from plant oils reduced cardiovascular disease by around 30 percent, according to the American Heart Association. This reduction is similar to that achieved by treatment with statin drugs.

To increase your unsaturated fat intake and lower your saturated fat intake, swap out foods like butter, processed meats (hot dogs, pepperoni, sausage), and refined grains (white bread, white rice) and replace them with natural, whole foods such as nuts, seeds, fatty fish, avocado, and plant oils like soybean, canola, and extra virgin olive oil. Sprinkle a few tablespoons of seeds on your cereal, yogurt, or salad to boost your healthy unsaturated fat intake.

Q: Working from home during the quarantine has given me poor snacking habits. Can you recommend some healthy snack ideas?

A: One of the best snacks you can consume is a piece of fresh fruit, such as a sliced orange or apple, or fresh raw vegetables, such as celeries or carrot sticks. Not only are they loaded with a wide variety of nutrients, but most have low carbs and are high in water content, which is good for your digestive system and for losing weight.

One hard-boiled egg has around 77 calories and 6 grams of protein, as well as A, D, E, K and B vitamins. Whole grains are very satiating and healthy. Just a half-cup of cooked quinoa (222 calories, 8 grams [g] protein, 5 g fiber) or oatmeal (188 calories, 6 g protein, 4 g fiber) sprinkled with unsalted nuts, seeds or berries can add key nutrients to your diet, such as fiber, potassium, magnesium, and antioxidants.

Two tablespoons of peanut butter provides 22 g of protein and 700 milligrams (mg) of potassium, along with a dozen other nutrients. But total fat (188 g) and calories are high (600 g), so limit your intake to one tablespoon, or switch to hummus, which has just 27 calories and just 1 gram of fat. Put a small dab on 3-5 crackers.

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